Subversive Fitness: Day 262 of 360

Greg Walsh


Rochester, New York, United States

Strength and Conditioning


Day 262 of 360

7 rounds of:


5L, 5R Kettlebell back squat
7 Push-up
5 Goblet squat
7 Pull-up/ chin-up/ mixed grip/ varied implement
(Minimum) 1 minute rest


Weights and movement variations are scaled to full ability in each round- challenge yourself, and get out what you put in. Focus on position, brace and apply force like you mean it, and make progress.


Advanced pull-up suggestions include: Weighted, L-pull-up, chest-to-bar, negative. No kip, no butterfly.


Then, 7 minutes of:



75 Jumprope
5 Inchworm
5 Straight jump


No designated rest here- breathe, focus, and hustle. If rest is needed, keep it short and specific (3 breaths or less); Safety considered, there is value to making yourself move in simple conditioning drills.



And then, “Time under tension”:


50 “Prison” Abmat sit-up +
30 calories Airdyne @ cool down pace


“Prison” sit-up: Interlock fingers and keep both hands behind the head. Reps count when shoulders and elbows touch the ground simultaneously. Keep your butt on the ground throughout.

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